Do you know that you’re living in the most advanced era of the world that is also known as the digital world? People of the digital world can spend hours looking at their smartphones, tablets or computer screens. We know you’re also a part of this advanced technological world and you also spend a lot of time looking down at your laptop. But have you ever focused on your posture while spending time looking down screens? Your posture will cause Tech Neck. Yes, you must have that habit if you’re a Millennial or Gen Z, but you’re not alone. A number of young people are becoming habitual of looking down the screens while heading down constantly. According to a survey report, most people spend more than four to five hours looking at their device screen. Some of them do not look at their phones continuously but check them an average of 70 times a day.
Another study has revealed that some people even can spend more than nine hours on their computer screen during their working hours because it’s relevant to their job. They also spend more five to six hours on their smartphones after working hours just for their enjoyment. This high amount of time spent looking at the screens ultimately causes fatigue in your body and neck.
With the passage of time, this habit leads to a condition “Tech Neck” that is characterized by soreness, swelling and stiffness in your neck due to long-term postural issues. This condition also causes other health conditions like muscle strain, headaches and chronic pains in your body. But good news is waiting for you that you can manage these symptoms of Tech Neck by making some adjustments in your sitting posture and habit of screen use. These precautionary adjustments help you limit or even completely eliminate the tech neck.
What is Tech Neck?
Chronic pain in your neck or shoulder with stiffness and soreness in these parts of the body is known as tech neck. This condition is caused by wrong sitting posture while looking at your device screen, including your tablets, laptops, and smartphones. When you look down to your digital devices in a poor picture for a longer period of time, your neck muscles experience a strain. The condition also can cause musculoskeletal fatigue that puts pressure on the nerves found in your neck and shoulders. This strain or pressure in nerves lead to pain in the neck that can move toward your hands, arms and shoulders. Staying in this position for longer duration contributes to increasing the force and weight on your back muscles and also exert strain on your backbone or spine. This is because while looking at your smartphone you bring it closer to your eyes to make visibility more clear. You also stay in a static pose while looking at your digital screen for an extremely longer period of time. The lack of dynamic movement for such a long time is another cause of creating stiffness in your neck and back muscles.
Pressure Problem: You can resolve the strain air pressure problem by prioritizing your pasture comfort on your visual comfort. This means you should change your sitting posture after short intervals of time where your iPhone or tablet is, intentionally. This can lessen the musculoskeletal fatigue.
In addition, the tech neck also causes pain in your spine and leads to spinal pressure that ends in headaches and lower-back aches.
Now the question is how to lessen the pressure in your neck, shoulder and spine because pressure exerted on these parts of the body can cause more severe health issues. As a healthy person your head normally weighs around 12-14 pounds which is nearly equal to a gallon of water bottle. That means you’re constantly bearing the weight of a gallon of water on your neck. This pressure is bearable if you continue to shift this pressure or weight on different sides of the neck or on your shoulder but sitting in a static pose is the leading cause of putting pressure and weight constantly on your shoulders and neck. Thus they lose some of their flexibility and support. This also leads to exert more dangerous pressure on the nerves emerging from the spine. The effects of these issues toll on your body as you age. This causes a permanent muscle fatigue that ends in sprain and strain as well. You can avoid this strain or sprain by moving throughout the day and changing your sitting position by stretching tips.
Causes of Tech Neck
This condition is also known as “screen neck” or “text neck” in different areas of the world. The names of conditions clearly show that this is caused due to increased strain on your shoulders, upper back and neck due to prolonged use of digital screens. Although the condition can be managed or treated to some extent with proper care and precautionary measures, affected people continue to feel fatigue and discomfort throughout their life.
So whenever you want to find out the main cause of tech neck the first rank will be given to looking down at your smartphone continuously for hours that exerts unnecessary pressure on your cervical spine. Second rank will be of poor posture, like slouching on the chair or hunching over a table.
Moreover, setting-up a workstation at your office in the wrong way can be responsible for tech neck. According to research, people working from home are more affected by tech neck.
Another study shows that using a chair at the office while working on your PC without proper lumbar support or sitting below the computer screen also leads to pressure on your neck.
Last but not least the most common cause of tech neck is categorized as the lack of movement throughout the day. Because this constant sitting or sedentary lifestyle reduces your body’s flexibility and tightens your muscles.
Moreover, certain lifestyle habits including carrying heavy bags on your back or shoulder and cradling your phone while calling to someone between your shoulders also add to strain on your neck.
You can make some changes in your daily habits and lifestyle to prevent tech neck and the pain associated with it. So recognizing the cause of tech neck is the first step towards the preventive measures.
Symptoms of Tech Neck
The early symptoms of this condition are characterized as a mild discomfort that continues to progress to other parts like shoulders and arm. The general signs of Tech Neck include:
- Stiff and sore shoulders and neck.
- Tingle or numb hands and arms.
- Difficulty in turning the herald means reduced range of motion.
- Frequent headaches.
- Weakness in upper back, neck and shoulders that leads to fatigue.
Studies show that tech neck can be converted to chronic pain, spinal misalignment and permanent change in posture, if left untreated. So observing the tech neck symptoms is yours;so the clear indication that you need action to prevent the symptoms and treat the strain that’s perusing day by day.
The Most Effective Ways to Manage Tech Neck
Although this condition is spreading more speedily in the young generation because they are more used to screen time. But good news is that it is a treatable and reversible condition. You can prevent its symptoms by bring some changes in your lifestyle habits like sitting posture etc. you can make it less painful way incinerating some small adjustments such as adding light physical activity like exercise into your daily routine, raising your screen level according your eyes visibility, and improving your sitting posture that can help reduce your neck strain.
In addition, mindful interaction with your digital devices can alleviate your neck strain on your neck and protect you from permanent damage. Here are some easy to apply tips that can help you manage your posture in a good position and treat your tech neck condition. Have a look!
Strengthen Your Neck
If your upper back muscles do not work properly you will have a weak neck that is a great great contribution to tech neck pain and poor posture. Therefore, physical instructors and physiotherapists emphasize strengthening of your upper back muscles that can help increase support for your neck and reduce burden to your neck. Doing simple exercises to support your spine can also be effective for aligning your spine with your neck.
Another light exercise, known as shoulder blade squeeze, is good for holding the shoulder blade in a straight line to correct your posture. This reduces the harmful effects of prolonged screen use. These light exercises contribute in the most effective way to improve your posture, prevent permanent discomfort, and reduce pain and stiffness in your neck.
Keep the Screen at Your Eye-Level
This is the most effective step to help remove stains in your neck. Adjusting the screen level according to your eye level can increase the visibility and prevent tech neck. No matter what type of digital screen you’re using, keeping the screen at your eye level helps reduce the bending in your neck. While using your tablet, computer or smartphone, use a monitor stand or pile of books under your laptop to raise their level according to your eyes.
Hold Your Smartphone at Your Eye Level
Looking down at your mobile phone screen is a great cause of tech neck. When you constantly watch your mobile screen for a longer period, your neck experiences a dangerous strain that causes discomfort and pain. Therefore, you are advised to prop your device on a stand. These small adjustments can help reduce the stain on your neck and provide an effective treatment for spinal discomfort and tech neck.
Maintain a Stable and Balanced Spine Posture
Your sitting or standing posture contribute to great extent in straining your neck. Try to tuck your chin slightly, keep your ears aligned with your shoulders while your shoulders must be at the balanced posture. This exercise will help you round your upper back and hunch it forward. Thus you can easily put excessive pressure on your neck. In addition, engaging your core muscles while sitting straight at your back can help you reduce strain on your cervical vertebrae and maintain your balance posture.
Sit on A Supportive and Comfortable Office Chair
Using a chair that has proper neck support with a lumber can help you maintain a neutral sitting posture and prevent strain on your neck. Your spine has a natural curve that supports your body in different postures. Disturbing or discomforting the curve can disrupt your spine alignment and cause tech neck.
Try Cold and Heat Therapy to Relieve Neck Pain
If the stiffness and soreness in your neck and shudders has increased to a great extent, try a cold and heat therapy. This may also increase the blood flow while putting ice packs on your neck and shoulder area can help reduce numbness and tingling. Keeping ice parts for the initial 40 hours can minimize inflammation and swelling then switching to hot pads can relax your muscles. Alternating hot and cold pads contribute to reducing tech neck.
Conclusion
Tech Neck is a condition that arises when you put excessive strain on your neck. The pressure and strain causes misalignment of your spinal vertebrae that ultimately disrupts your natural posture and causes pain in your upper back, shoulders, arms and neck. You can manage the symptoms by incorporating some small adjustments to your sitting posture while using your digital devices for prolonged duration. But in case of persistent pain or discomfort, visit your healthcare provider and ask for an authentic remedy or treatment that reduces the strain on your neck.
